My "Attempt at Westside" Log - AnabolicMinds.com

My "Attempt at Westside" Log

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    My "Attempt at Westside" Log


    Hi all,
    This log will serve to track my progress and also to learn from others with more experience in this style of training.
    I've been training religiously for almost ten years now, the first nine years of which were spent bodybuilding/Greco-Roman wrestling training (leaning toward bodybuilding). This year, I realized that I preferred the tangible goals of powerlifting to the more abstract ones of bodybuilding. I also enjoy moving (relatively) large weights. Most of this year I have based my program on compound movements for low reps, and after doing a lot of reading and lurking, I have decided to attempt Westside training. I have read and reread as many of Louie's articles as I can get my hands on, as I have done with technique videos on youtube. I feel my understanding of body positioning from wrestling in high school and college, along with my training experience, will allow me to do this, but I'd like your help with any comments noted in my programming.
    Enough talk, here are my current maxes (all within the past month):
    Squat 455
    Bench 350 raw, 385 in the cheapo Inzer Blast shirt
    Deadlift 465 Conventional (I am working toward sumo, being 5'8" and 220 with a 73" reach, but am currently too weak in the hams)

    Thanks for viewing, I hope you enjoy.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html

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    12/26 ME Upper
    Bench
    45x5
    135x5
    185x5
    225x5
    275x5
    295x1 put on shirt
    295x1
    315x1
    335x1
    365x1 (probably the most difficult rep of my life)

    DB Shoulder Press (already toasted)
    70x15
    70x12
    70x12

    Tate Press
    30x12x4 (WeightxRepsxSets)

    Pullups
    BWx10x3

    Pendlay Rows with hold at top, replicating bench grip
    135x12x4

    Ab Wheel (kneeling)
    12x4

    Bench was weird, warming up felt more painful than the sets above 225. Lost tightness at 365, which resulted in a hellacious effort that had me seeing more stars than usual and laying on the bench helpless for a minute. I need more GPP badly. First time trying the Tate press, and I like it. Need to keep the effort up for the whole workout next time, but I gave it all I had. DE Lower on Friday.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    12/28 DE Lower

    Box Squat
    275x2x8
    Added and subtracted ~80# chains based on speed of previous set. Speed was very inconsistent.

    Sumo Speed Pulls
    275x1x5 +80# chains)
    Conversely, speed was my best ever for these. Truly studied the setup, watched video of myself, and got to do them in a mirror. I see a big PR coming soon.

    Sumo Deadlift PR attempts stemming from high confidence
    315x1
    405x1 PR+40

    GHR with a wimpy band of unknown tension
    BW+Bandx6x3

    Spun around on the GHR machine to do reverse hypers with the same wimpy band.
    BW+Bandx10x3

    Squats were inconsistent today because I'm tweaking my stance for the long haul. My current max squats are all done with a slightly less than shoulder width stance and a high bar. I'm waking up some lagging glutes by moving the bar down. The result was me being slow off of the box and accelerating from the midpoint to the top. The last set I finally pushed my butt back and it felt really good. Just going to keep plugging away at it. Everything else felt really strong today. DE Upper on Sunday.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    12/30 DE Upper

    Speed Bench (Two grips, pinkie on the ring, pointer on the ring)
    210x3x8 + 20# of chain (still collecting chains for the home gym)

    CG Bench with pause
    225x12x4

    Side laterals
    30x8x4

    Barbell rows
    175x12x4

    Pullups
    BWx10,6,6 (haven't been good at these in a long time. Might start doing them every session.)

    Notes: I had a ****ty time controlling 60% of my max at top speed, anybody who is out there feel free to chime in on whether I should sacrifice speed to tighten up form? Or do I keep top speed, sack up, and just be better at it? I have to say that my tolerance for lactic acid has dwindled to almost nil since I switched to the lower rep ranges. I don't like it.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    1/1 ME Lower

    SSB Squat
    65x6
    155x5
    205x5
    245x3
    295x2
    335x1
    385x1 removed box
    395x1 added knee wraps
    405x0,1 PR

    Glute Bridges
    Barx12
    Bar+90x10
    Bar+180x2x8

    GHR
    BWx12,8,7,6

    Reverse Hyper
    BWx4x12

    KB Swings
    88x4x12

    Kneeling Ab Wheel
    4x12

    Notes: First time doing max effort SSB work. Last rep off of box and both free reps were big grinds. Hit the safety catches the first attempt at 405 and it was game over. First time with the glute bridges, too. Need to toughen up the area where the bar rests so I can work with more volume. Really hammered the entire posterior chain today, I'm giving it no choice but to become stronger. ME Upper tomorrow. Weight is steadily drifting up from holiday foods. Trying to work down to 198, currently sitting at 221.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post
    12/30 DE Upper

    Speed Bench (Two grips, pinkie on the ring, pointer on the ring)
    210x3x8 + 20# of chain (still collecting chains for the home gym)

    CG Bench with pause
    225x12x4

    Side laterals
    30x8x4

    Barbell rows
    175x12x4

    Pullups
    BWx10,6,6 (haven't been good at these in a long time. Might start doing them every session.)

    Notes: I had a ****ty time controlling 60% of my max at top speed, anybody who is out there feel free to chime in on whether I should sacrifice speed to tighten up form? Or do I keep top speed, sack up, and just be better at it? I have to say that my tolerance for lactic acid has dwindled to almost nil since I switched to the lower rep ranges. I don't like it.
    Lower the weight if you can't keep speed and technique.
    M.Ed. Ex Phys
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    Quote Originally Posted by Rodja View Post

    Lower the weight if you can't keep speed and technique.
    Much appreciated. I will do that. I've noticed that the 50-60% of 1RM was an older protocol and it's my understanding that lower percentages are now used. What are your thoughts on using 40-50% 1RM? I'm very confident that I'll be able to improve my technique as I continue to put the time in.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Subbed. Here to see how you run this and progress.
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    Quote Originally Posted by herderdude View Post
    Much appreciated. I will do that. I've noticed that the 50-60% of 1RM was an older protocol and it's my understanding that lower percentages are now used. What are your thoughts on using 40-50% 1RM? I'm very confident that I'll be able to improve my technique as I continue to put the time in.
    DE recommendations are not static and they vary for the raw and geared lifter. Raw tends to be a heavier percentage (60-70%) while geared is anywhere from 40-60%.
    M.Ed. Ex Phys
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    Regardless of the weight I'm using, I do need to tighten up. I'm happy with the speed of it. I'll do at least one wave of straight weight to make up for the loss of control.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    If this is your first time using Westside, I'd multiple waves of straight weight before adding any accommodating resistance.
    M.Ed. Ex Phys
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    When you put it that way, it sounds very logical.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    1/2 ME Upper

    Floor Presses
    45x2x5
    95x5
    135x5
    185x5
    225x5
    275x1 then put on shirt
    295x1
    315x1
    335x1 PR
    345xFAIL. HARD.

    CG 3-Board Press
    225x4x12

    Standing Overhead Press
    95x4x15

    DB Rows
    100x12,10,10

    Ring Pullups
    BWx6,4,3

    Tate Press
    40x3x12

    Facepulls
    70x3x15

    Was thoroughly worn out by the end of this session. The 345 floor press attempt was the first time I whiffed with my shirt. I lost all semblance of back tightness and bar path. Luckily, the rack was set just below the bottom of my ROM, or I'd have had a face improvement, free of charge. I'm going to emphasize pullups for the forseeable future. Also tried to wrap a pseudo Fat Grip for my DB rows, but it made the DB 3+ inches in circumference and I only got three reps. I'll try again with a lighter dumbbell next session.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    1/4 DE Lower

    Pullups
    BWx2x12

    Box Squat
    275x6x2

    Speed Pulls
    315x4x1

    Reverse Hyper
    BWx4x6

    GHR
    BW+light band (weight unknown)x4x6

    Cable Crunches
    120x4x12

    Definitely need to adjust my dynamic effort to be a percentage of my BOX squat max instead of my squat max. Form was fine, as good as it's been. Speed was lacking, though. It's always the same: slow off the box with good acceleration. The pulls were god-awful. From here on out, the weights will be much lower for all speed work. Conditioning must continue to improve as well, as I was absolutely gassed throughout the squats and pulls.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    1/6 DE Upper

    Speed Bench
    140+60chainx12x3 (3 grips)

    JM Press
    135x12
    155x3x10

    Tate Press
    40x2x8

    DB Row
    100x4x15

    Log Press
    165x4x6

    Band Pullaparts

    Facepulls
    70x3x12

    Good speed, good groove. Definitely a good decision to lower the DE weight. Really hammered the triceps on this day, which was needed.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    1/7 ME Lower

    Sumo Suspended GMs (paused on the rack, bent knees at bottom for max overload)
    Worked up to 275x3

    GHR
    BW+bandx5x8

    Reverse Hyper
    BW+bandx5x6

    Back Extension (took glutes out to focus on erectors)
    Bandx5x12

    Roman Chair
    BW+45x5x12

    First ME Good Morning session. Really far behind on those. I'll be catching up on them in the upcoming weeks to give my hips a break and improve my deadlift. Bands took about 80lbs from the bottom of the GMs. Really focused on the posterior chain from neck to knees, as that's where I need the work. Both yesterday and today I cranked up both the volume and the pace. Both sessions were completed in under an hour. I WILL become conditioned even if it kills me.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    1/9 ME Upper

    Floor Press
    Worked up to 275+60# chains for two sets
    295x1
    305x1

    Tate Press
    35x5x15

    Pseudo-Fat Grip DB rows
    70x4x10

    Pullups SS w/ SOHP

    BWx10/95x12
    BWx10/95x10
    BWx6/95x8
    BWx6/95x8

    Lateral Raises
    25x4x12

    All floor presses were done raw, and the chained and straight weight presses were both PRs. Chained floor press was hellacious at 275, both were long-ass grinds. After hitting 305 I was thoroughly satisfied. The weight usually moves upward pretty quickly in all of my flat bench variations. I never miss on the positive portion, it is always a collapse on the negative, sometimes minor, sometimes spectacular. "Fat Grip" rows were done by wrapping some sort of gel pad around the dumbbell handle. It's a huge circumference and I'm happy with how I did. I've noticed that all huge benchers have bowling ball forearms. I want that.

    Also, yesterday I was putzing around in the gym spotting my friend and doing some light accesories when I saw my former manager at G N C squatting WAY high with 420. So I stepped in, unracked it, took it to the floor as a demonstration, and absolutely blasted the rep. It seems the conjugate system is already yielding gains in the squat, judging by how I dominated ~92% of my 1RM.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    1/10 DE Lower

    DE Box Squat
    185x2x12

    Sumo Speed Pulls
    185x1x6

    BB Lunges
    135x6x2 glute/ham tweak on rep one of set three

    Hammer Strength Horizontal Leg Press
    4 platesx6x5

    Back Extensions (all erectors)
    BWx20x5

    Good session except for the tweak. I'm getting better at the box squats every week. Everything flew except for the last rep of pulls. I haven't done lunges of any sort since September, and those were walking lunges. The stationary lunges with (relatively) heavy weight make me question why I ever abandoned them. They're so good! Shifted gears after the setback. Leg press was the first dedicated quad exercise I've done in some time, felt good. The next two ME days will be spent setting big PRs in front squats to ease up on the back end. Really enjoying the program, I feel big things coming.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    1/13 Sunday Fun Day

    Came in with full intentions on doing speed bench, but after considerable foam rolling, I left myself with a half hour to train. I felt strong and had a good workout, though.

    Ring Pull-Ups
    BWx10,6

    Bench
    275+60chainx4
    315x6 PR
    365x0

    Butt came off of the bench and random spotter told me he touched it. I was damn close to a big 15lb raw PR. Stability 2in from my chest was the issue, as always.

    Stability bench
    Bar+88lbs of suspended KBx6x4

    Superset with Bottom-Up KB OHP
    30x6,6,6,10

    Tate Press
    50x12
    60x7

    DB Bench (Neutral Grip)
    100x10

    Good day. Hammered stability in the delt region. My nemesis in staying tight is usually shoulder or brachialis pain. Didn't realize how intense KB presses are on the grip, so I welcome the challenge. Basically today I did all the hard stuff that made me look like a beotch, but not before I showed off a little.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Solid bench, I'm jealous
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    Quote Originally Posted by Sean1332 View Post
    Solid bench, I'm jealous
    Thanks, man. I appreciate it. For a very long time, I put bench performance ahead of athletic performance. Especially considering that in my sport of choice, both shoulders touching means you lose. I was decent at it for awhile, but I've watched "so you think you can bench" more times than I can count lately. I'm really good at repping out heavy weight, but with my nagging shoulder issues, I've been SQUISHED by as little as 275 at times.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    That's how I was the other day. Heavy OHP jacked my shoulder and I barely got 275 off my chest-when my intended goal was 7 lol sucked
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    I miss high school, when PRs could be set for weeks on end. I've discussed this with my friends, who out-bench me weighing 175 and 205. We've agreed that the dynamic really changes as the weight moved goes up. For an example 90% of my max when my max was 275 is nowhere near the same as 90% of my max now. Miss by a little bit, and your forked.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    1/14 ME Lower

    Free Squat (3RM)
    315x9
    365x5
    405x3 PR

    Rack Pulls
    275x3
    225x5 both huge piss-offs

    GHR
    BW+bandx6x2
    BWx10x3

    Glue Bridges
    135x10x5

    Kneeling Ab Wheel (wheel is spring loaded for weaklings like me)
    BWx20,20,18,12

    Elliptical Baby Tabata
    3min warmup, 6 rounds of 20on/10off, 4min cooldown

    After hearing all of the Cube discussion, I got to seeing everything I could find on Mr. Lilly. I realized that a huge hole in my game is that I break off into doing singles at a relatively light weight in all of my Big Three, and have been doing so for a long time. Today, I wasn't leaving without a rep PR. My previous best was 385x2, and yes, I know that sucks compared to my one rep exploits. The 405x3 still is weak sauce, but it is my best ever. The first and third reps were smooth, the second one came up and forward and caused a tough rep. After that, I was absolutely wiped out, which caused much frustration, hence the Tabata.

    Poll Question: Can HIIT serve as GPP, or is it more specifically heavy intervals? (E.g. farmer's walks, tire flips, prowler pushes)
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    1/16 DE Upper

    Bench (3 grips)
    205x3x6

    Pullups (3 grips)
    BW+40x5x3
    BWx10,8,5

    Standing Overhead
    155x6x4

    Tate Presses
    60x6x3
    60x8

    Speed and technique was good on the bench. Best sets were with the max legal grip. Unfortunately, that's way too wide for my shoulders at heavy weight. Pleasantly surprised by the pull-ups today, but they still need work.
    My lower back (not sure what, definitely not muscular) has been absolutly killing me for a couple weeks, and it's bordering on unbearable. The last straw was it becoming an issue on an upper day. I plan on seeing the doctor as soon as I can and in the meantime will be taking up to two weeks off, depending on how it feels. It's really frustrating to have this happen now. The system is going so well for me. Hopefully I won't lose much and rest will be the cure.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Bench bothers my back far more than squats or deads. When's the last time you did some unilateral thigh work (e.g. Bulgarian split squats, walking lunges, etc.)?
    M.Ed. Ex Phys
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    I did lunges a week ago. The last time I consistently did unilateral leg work was September or October, when we could go outside to do walking lunges. I definitely noticed that I need to include lunges after last week. They work well for me. I've tried split squats, but I've never really committed to them. I think I'm doing them poorly.
    Why do you ask?
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post
    I did lunges a week ago. The last time I consistently did unilateral leg work was September or October, when we could go outside to do walking lunges. I definitely noticed that I need to include lunges after last week. They work well for me. I've tried split squats, but I've never really committed to them. I think I'm doing them poorly.
    Why do you ask?
    A lack of unilateral work will result in tight hips because you're not stretching out the glute med/min.
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    My hips do feel like shyt, even with lots of foam rolling and a less aggressive squat stance. In fact, my hips feel terrible right now from benching. What are your thoughts on a two or three week minicycle of unilateral-only lower body to give my back a break and loosen up my hips?
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post
    My hips do feel like shyt, even with lots of foam rolling and a less aggressive squat stance. In fact, my hips feel terrible right now from benching. What are your thoughts on a two or three week minicycle of unilateral-only lower body to give my back a break and loosen up my hips?
    It should help to loosen them up, but remember to maintain after that. I usually do them at least once every 2-3 weeks, but, in your case, I'd recommend more frequency since you're a raw lifter.
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    w w w . y o u t u b e . c o m / w a t c h ? v = Q a _ j f j V u f n A

    w w w . y o u t u b e . c o m / w a t c h ? v = C -g h w f p 1 A I 4

    w w w . y o u t u b e . c o m / w a t c h ? v = c 1 r d n F K k K S o

    Remove the spaces and you have a video.

    These are the first three sets of DE bench I did on Wednesday. It's 205 straight weight. Anything you notice would be appreciated. One thing I saw right off the bat was I'm not as sturdy as I thought I was, and the narrow grip sucked, I couldn't spread the bar or sufficiently tuck my elbows.
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    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    You're nice and tight throughout the lift. My only concern would be that your feet are too far back and might limit leg drive at max weights. You don't want to be all the way on your toes, but a shift towards the ball of the foot is plenty. You've got a hell of an arch and that will only benefit you. Try to get a video of 85-90% up as well to see where you start to lose technique or where your current weaknesses in the chain exist.
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    Thanks for the assessment. I wondered if my feet were too far back. I'm still trying to find where to place my feet so I can drive to the max while keeping my ass on the bench. I've got overzealous on foot placement here and forgot the main goal at hand.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post
    Thanks for the assessment. I wondered if my feet were too far back. I'm still trying to find where to place my feet so I can drive to the max while keeping my ass on the bench. I've got overzealous on foot placement here and forgot the main goal at hand.
    Your upper body is 100% picture perfect and your lower body tightness is exactly where it needs to be. Foot placement will come with time and remember to take in big air into your belly before you start your set.
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    My second three sets were much tighter and faster because I remembered to hold my air for all three reps. That was a mistake I made that I had forgotten about. I usually remember to get my air because it shortens my ROM close to an inch. On lighter sets of floor press before I lose some arch (~245), I can touch.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Hey, I took those videos.
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    Quote Originally Posted by lamonster14 View Post
    Hey, I took those videos.
    Finally you're in here! You were close enough to smell the greatness, man. I deleted the deadlift video out of embarrassment.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    1/18 Rehab Day 1

    DB Bench
    70x20
    80x15
    90x15
    100x12x2

    CG Incline Press
    135x15
    155x12,10

    Dip Machine
    3 platesx15,15,20

    JM Press
    135x8
    135+chainx6

    Ab Wheel (standing for 6, drop to knees, rep out)
    3 sets of 20

    Standing DB Side Bends
    100x12x2

    Lunges
    Barx20
    65x20
    85x12 (fatigue)
    95x6

    Longer session than I wanted today. The first part I was working with a friend and a guy he's showing the ropes while they did chest/tri. It was still good assistance work, I just visualize as if I'm benching, but I didn't arch today. The ab work coupled with the lunges really helped my back tremendously. Best it's felt in almost a month. Hips felt amazing, too. Lunges were done with the longest step forward possible, then brought down until the knee just touches. Big stretch.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    1/22 Deadlift Work

    Rack pulls (2" off ground at most)
    Worked up to 315x8
    365x6

    Romanian DL
    225x12x3

    I may have found my DL indicator. I've severely neglected these. My best ever set for Romanians was 365x6 and was consistently good for 245x15x4. These are going to make a huge comeback.

    Pendlay Rows
    185x6x3

    Another exercise I have neglected is the barbell row. I've been doing exclusively dumbbell rows, and I think they have led to a better bench. I think the barbell rows will help my deadlift more, and they will also be coming back.

    Ab Wheel
    BWx20x3

    First 6 standing, last 14 kneeling. The standing was made possible because the wheel has a little rebound effect and I didn't fully extend, just went maybe 8-10" past pushup position)

    DB Side Bends
    100x20x3

    Back Extensions
    BW+45x20x3

    Really got my confidence back with this session. The ab and glute focus and rediscovery of two former favorites made my back feel its best in almost a month. I think using the Cube Method is going to help break up the back work into two sessions, one for bench and one for deadlift. I also like the deadlift day focus because it's the weak link in my total, and I will remedy that.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    1/23 Bench (with video)

    Bench
    315x2
    Pinkie on the ring, more comfortable foot placement. Could have possibly gotten more reps, but my spotter was behind the camera. Hopefully the video has enough quality that we can make observations. While we didn't catch the unrack, I felt really good with it, making sure to pull it out with my lats and quickly rotate my elbows in.
    h t t p : / / w w w . y o u t u b e . c o m / w a t c h ? v = A r 6 f 6 H I 6 m G A

    Tate Press
    70x6 PR
    65x6x2

    Standing DB Press
    80x6x3

    Strict DB Row
    100x12,8,6

    Pullups (3 grips)
    Neutral BWx12
    Wide Prone BWx8
    Supine BWx8

    Another video, this one is my next-to-last PR on bench, hitting 345 in November. Ring finger on the rings (my shoulders like my current grip better)
    h t t p : / / w w w . y o u t u b e . c o m / w a t c h ? v = b h I m 7 K z d y B o

    Racquetball games with Lamonster for GPP.

    Weight is down to 214. I'm competing at 198 and I'll be starting Dynamic Formulas' M-Stane 4 weeks out (fingers crossed it's legit, I've seen some horror stories). By my estimate, this means I need to be ~195-200 by March. I know with supreme certainty that I can successfully cut and recover as long as I wake up under 210 the morning of weigh ins. It's not my first rodeo in that regard.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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